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Shoulder

Shoulder Pinch

21 days 3 stages

Days 1–7

Open it up

Days 8–14

Control

Days 15–21

Strengthen

Fix that pinch when lifting your arm overhead and rebuild a healthy shoulder.

When to use it

  • Pinching pain lifting the arm overhead
  • No recent fall or dislocation
  • Full strength but it hurts in certain positions

This protocol is general guidance, not a diagnosis. If pain is severe, getting worse, or you can't put weight on it, see a medical professional first.

The plan

  1. 1

    Days 1–7

    Open it up

    Pain-free overhead range

    Daily

    • Dead Hang3 × 20s
    • Wall Slide3 × 10
    • Band Pull Apart2 × 20
    Open session
  2. 2

    Days 8–14

    Control

    Strong rotator cuff

    4× per week

    • External Rotation3 × 12
    • Triangle Raises3 × 8
    • Wall Slide2 × 12
    Open session
  3. 3

    Days 15–21

    Strengthen

    Push and pull without pain

    3× per week

    • Full Range Push Up3 × 8
    • Inverted Row3 × 10
    • Dead Hang2 × 30s
    Open session